20 Jan Ashman – slacked like hell on my log

I have been pretty preoccupied with life and life goals and have neglected my log.

I am sure it feels betrayed, cheated on, unloved. I am sorry lifting log, let me make it up to you with a menagerie of workouts to quench your needs.

** Deadlift **
– 135.0 lbs x 1 rep
– 135.0 lbs x 1 rep
– 225.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 275.0 lbs x 1 rep

Used doubled up mini bands for these, working on speed. I am going to forgo these in favor of more direct hamstring work on back day in the form of snatch grip and normal RDL’s. My hamstrings are a weak link of mine and in order for me to hit my eventual personal deadlift goals, I need to get them stronger.

** Chest Supported Row **
– 100.0 lbs x 10 reps
– 100.0 lbs x 10 reps
– 100.0 lbs x 10 reps

** Kelso Shrug **
– 100.0 lbs x 12 reps
– 100.0 lbs x 12 reps
– 100.0 lbs x 12 reps

Done with DB’s on an incline bench and both of these were supersetted. Rows followed immediately by Kelso Shrugs.

** Neutral Chin Up **
– 5 reps
– 5 reps
– 5 reps
– 5 reps
– 5 reps

—-

** Flat Barbell Bench Press **
– 135.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 185.0 lbs x 5 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps
– 335.0 lbs x 3 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps
– 225.0 lbs x 10 reps

Shoulder is improving with some tweaks to my form, the power is coming back slowly and I am not planning to rush it.

** Incline Dumbbell Bench Press **
– 90.0 lbs x 13 reps
– 90.0 lbs x 13 reps
– 90.0 lbs x 13 reps

** Heavy Band Resisted Pushups **
– 10 reps
– 10 reps
– 10 reps

** Overhead Press **
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps
– 135.0 lbs x 10 reps

** Rear Delt Machine Fly **
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps

—-

** Dumbbell Hammer Curl **
– 30.0 lbs x 20 reps
– 30.0 lbs x 20 reps
– 30.0 lbs x 20 reps

** Cable Curl **
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps

** Rope Push Down **
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps

** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

** Front Raise Side Lateral Superset **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

—-

** Deadlift **
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 495.0 lbs x 2 reps

Deadlifts felt like shit today, no clue why, they just did. Slow, tight and form all screwed up. Instead of forcing it further I just shut them down and moved on.

** Single Leg Press **
– 200.0 lbs x 12 reps
– 200.0 lbs x 12 reps
– 200.0 lbs x 12 reps
– 200.0 lbs x 12 reps

** Leg Press **
– 200.0 lbs x 50 reps

** DB RDL **
– 75.0 lbs x 12 reps
– 75.0 lbs x 12 reps
– 75.0 lbs x 12 reps

—-

** Flat Barbell Bench Press **
– 135.0 lbs x 5 reps
– 185.0 lbs x 3 reps
– 185.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps
– 345.0 lbs x 3 reps
– 345.0 lbs x 3 reps

** 3 Board Press **
– 275.0 lbs x 8 reps
– 275.0 lbs x 8 reps
– 275.0 lbs x 8 reps

** Parallel Bar Triceps Dip **
– 15 reps
– 15 reps
– 15 reps

** Plate Raise **
– 45.0 lbs x 12 reps
– 45.0 lbs x 12 reps
– 45.0 lbs x 12 reps

** Cable Face Pull **
– 120.0 lbs x 20 reps
– 120.0 lbs x 20 reps
– 120.0 lbs x 20 reps
– 120.0 lbs x 20 reps

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